Magnificent Seven stretch and mold mind and body

Magnificent Seven stretch and mold mind and body

YHC’s VQ of Gumby…after almost 6 years of working out and lead-in F3 workouts, I have to admit this one made me the most nervous.  Not sure exactly why other than YHC struggles with most of the moves and putting together a good workout.  So what did YHC do, stole from an old BB.  (thanks Swiss!).  Anyway, a solid group of Seven came out ready to stretch and mold both mind and body.

Disclaimer, Savasana and Devo,

Hebrews 4:14-16New International Version (NIV)
Jesus the Great High Priest
14 Therefore, since we have a great high priest who has ascended into heaven,[a] Jesus the Son of God, let us hold firmly to the faith we profess. 15 For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. 16 Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

A woman desiring to pray grabbed an empty chair and knelt before it. In tears, she said, “My dear heavenly Father, please sit down here; you and I need to talk!” Then, looking directly at the vacant chair, she prayed. She demonstrated confidence in approaching the Lord; she imagined He was sitting on the chair and believed He was listening to her petition.
A time with God is an important moment when we engage the Almighty. God comes near to us as we draw near to Him in a mutual involvement (James 4:8). He has assured us, “I am with you always” (Matt. 28:20). Our heavenly Father is always waiting for us to come to Him, always ready to listen to us.
God is everywhere, is available every time, and listens always.
There are times when we struggle to pray because we feel tired, sleepy, sick, and weak. But Jesus sympathizes with us when we are weak or face temptations (Heb. 4:15). Therefore we can “approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need” (v. 16).
Lord, thank You that I can pray to You in all places at all times. Put the desire to come near to You in my heart. I want to learn to come to You in faith and in confidence.

Warmup:
Hug right knee 2B, release.  LEFT 2B, release.  Repeat 3X.  Glute Bridge 3 x.
Lift both knees and fold to right side, arms “T” and head left. Hold 5B.  FLAPJACK.
Swing around to TABLETOP:  Cat/Cow 5X, follow breath.
Plank, Updog (hold 5B with small shifts to deepen stretch), Downdog (WALK THE DOG) 5B, step/hop to top and start sun salutations with extra breath at each pose until back to top.  Then 2nd time from mountain all the way through OYO, follow breath.

The Main Thang:
Pyramid/Ninja series:
Together: forward fold, half-way lift, lower to plank then inhale to Updog, exhale to Downdog.
RIGHT leg straight out.  Bend knee and draw very large circles, 3X clockwise, 3X counterCW, then draw knee to chest and place foot between hands (may need to tent fingers) and come into WARRIOR 1. Hold 5B
Straighten front leg and PYRAMID.  Start bend with hips, finish with back.  Hold 5B.
Shift torso and feet to face left for WIDE-LEG FORWARD FOLD.  Shift right and left slightly to deepen stretch.  5B
Squat on left foot for NINJA STRETCH. 5B.
Back up to WIDE-LEG FORWARD FOLD.  Use breath to deepen stretch. 5B
Back to PYRAMID over RIGHT leg. 5B
Back to WARRIOR 1. 5B  Step up to Mountain and 2X Sun Salutations OYO, meet in Mountain.
REPEATO Pyramid/Ninja series, opposite side.  Then:
Raise RIGHT leg for TREE.  Place foot into left thigh, not on knee.  Hands together at prayer center.  Hold 5B.
Grab RIGHT big toe with first two fingers and straighten leg in front, then slowly swing to side to open and stretch.  Left hand out straight from shoulder parallel to ground.  5B  Slowly release and lower foot back to mat.
REPEATO TREE, left side.
On your six, forward stretch- deeper with each breath;   take arm bind and use right hand to pull left elbow for folding side stretch.  5B.  Back to neutral.  Repeato LEFT side for 5B.

HALF-SPINAL TWIST:  Down to six, Right knee up and over left leg, left leg folded under so heel touching right thigh/butt, twist right with LEFT elbow on leg and LEFT hand holding left knee for support, hand open, fingers up.  Right hand reaching around to touch mat.  10B
Repeato LEFT side. 10B

3X Sun Salutations OYO, meet in Mountain

Lower down to catcher’s squat on your toes and use slow and slight movements to stretch toes and Achilles. Try the Crow pose- crowd pleaser

Savasana and closing.

Moleskin:

What a great group to lead today, no complaints only encouragement from the Pax.  Thanks fellas.

I believe there were a few pre-Runners- Paper Jam, Tweetsie, Lois

Solid effort by all even on the Tree poses and of course giving the ole Crow a try at the end.  #advancedmove  Arena and DriveBy seem to hold that one for a little bit.

We found out that Lois ate free in college due to his Trivia knowledge.  So, if you need a Trivia night addition to your team, give him a call.

Tweetsie in on the mend and seems to be healing up well.  I wonder if he has purchased a headlamp yet?

Announcements:  Caddie says Oct 27th for the F3 Golf Tourney- so hold that date.